MAGNESIUM AND THE HEART

Magnesium might be one of the most underestimated minerals in the human diet. This amazing mineral is needed for approximately 300 biochemicals in the body. It is found in your bones, organs, tissues, and blood. There are thousands of benefits to magnesium, yet most people are deficient.

HEALTH BENEFITS OF MAGNESIUM

Magnesium is the 4th most abundant mineral in the body. It is needed to maintain a normal heart rhythm, builds strong bones, regulates blood pressure, and promote muscle & nerve function.
Magnesium may also help with insomnia, headaches, and depression.
It is also crucial to the conversion of carbohydrates and amino acids.
It keeps other minerals in balance, such as calcium, sodium, and potassium.

SYMPTOMS OF LACK OF MAGNESIUM

When there is not enough magnesium in the body, it mostly affects the nervous system. There are many signs that you have this deficiency. You may experience anxiety, irritability, restlessness, insomnia, or panic attacks. You may also have weakness, headaches, muscle cramps, nervousness, or get kidney stones. A severe deficiency in this necessary mineral for a lengthy amount of time can cause long-term and fatal effects.

ARE YOU GETTING ENOUGH?

Even though magnesium is a vital nutrient to the body, most people aren't getting enough in their diet.
You can probably get enough magnesium through food if you have a balanced diet, rich in whole grains, leafy green vegetables, and fruits.
But even so, you may need to supplement since the foods nowadays don't have as much nutrients as they used to.

RECOMMENDED DAILY ALLOWANCES:

Age (years)	Males (mg/day)	Females (mg/day)	Pregnancy (mg/day)	Lactation (mg/day)
1–3	80	80	N/A	N/A
4–8	130	130	N/A	N/A
9–13	240	240	N/A	N/A
14–18	410	360	400	360
19–30	400	310	350	310
31+	420	320	360	320

http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

HIGH MAGNESIUM FOODS:

Foods High in Magnesium	Serving Size	Magnesium (mg)
Beans, black	1 cup	120
Broccoli, raw	1 cup	22
Nuts, almonds	1/8 cup	268
Nuts, peanuts	1 oz	64
Nuts, cashews	1/8 cup	292
Swiss Chard, raw	100 g	81
Plantain, raw	1 medium	66
Sunflower Seeds	1 fillet	51
Okra, frozen	1 cup	94
Seeds, pumpkin and squash	1 oz (142 seeds)	151
Soy milk	1 cup	47
Spinach, cooked	1 cup	157
Tofu	1/4 block	37
Whole grain cereal, ready-to-eat	3/4 cup	24
Whole grain cereal, cooked	1 cup	56
Whole wheat bread	1 slice	24

REFERENCES:

http://www.calmnatural.co.uk/magnesium-deficiency

http://www.wisegeek.com/what-are-magnesium-deficiency-symptoms.htm

http://www.naturalnews.com/027392_magnesium_natural_disease.html
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